@@dooby_dash he said any rep range but most likely 8-12 as people shout those numbers the most for mass(if this is your goal) if it's purely for strength and building strength for competitions(for example) then do 5x5 but at a really high weight
Awesome video. A lot of RU-vidrs make everything so complicated to the point that it gets overwhelming for a beginner. These are quick and easy to follow.
This is how I spent my first year and a half lifting. Press, row, dead, Squat each day, 4 times a week. People try too many other isolation lifts when they just need to get stronger and bigger. Excellent advice in this video.
@@Criticalbench I don't think it's good idea to move weight from clean to back through head. That means one have same strength for squat and overhead press. second concern is while releasing, you may drop bar on floor, damaging floor. I would suggest front squat in this case. Good stuff, though!
Just what I needed! I've been spending around 2 hours in the gym, three times a week, trying to make sure I exercise every muscle and not miss any out. I've just started and needed a quicker way to get things moving - and this is it. I can always concentrate on specifics later if I need to. Thank you very much.
@@Criticalbench hi I'm overhead pressing tomorrow I can shoulder press 10-12 reps with 30 pounds would using 40 pounds with the overhead press be safe? I've only done the regular shoulder press but I've been working on my overhead press form with the 30 pound barbell 😎👍
@@johnrosado9245 yes, I used to always do these the moment I would wake up. Everything plus pull ups and barbell curl to work more on the biceps. Just don’t go too hard. If you must increase weight increase it in small increments. 2.5pounds each week. 💯
Day 1: Bench press / bent over row superset Close-grip press / underhand pullup superset Day 2: Squat / stiff leg deadlift superset Shoulder press / abs superset Day 3: rest Day 4 & 5: repeat days 1 and 2 above For cardio, Basketball jump shots from different spots on the court. I packed on about 10 pounds of muscle and dropped my cholesterol below 200 for the first time in years.
Reading this comment session made me realize that there are people in this planet who are blessed with a beautiful heart.And write such beautiful word for someone they dont even know. I pray good health and happiness for all these people who cares so so much. Just wanna say thank you to all.💜🦋
I'm surprised with some of the negative reviews. I was so impressed with the ru-vid.comUgkxMwYg0MOXR4M-oGeyBsNSYe1aPOUoRH6D cage that I got the lat pulldown attachment that goes with it. It is equally outstanding. I don't have one complaint other than putting it together is a job. The instructions and packaging of the parts are very well designed and organized. Also, I stripped and damaged the pull down cable the first day, admitting it was my stupid fault, and they quickly replaced it at no charge. I'm 6'5, 280lbs and fit in the cage just fine. Glenn B
Just started at my local gym last week. Looking to get leaner and shredded. Felt a little intimidated by the weights at first and feel a little self conscious about form and starting off a lower weight. This video helped me go in tomorrow with a little more confidence. Thank you
I've been doing this for a couple months, throwing in hang clean and press. Seeing my whole body getting strong and quickly. Mix it with HIIT training for cardio. Beats doing isolated lifts
@@jonathanwilson9902 depends on your goal , for muscle build would be better to separate Just to take ur breath and retain ur energy for the coming sets (and possible weight increase) for the progressive overload purpose (which is #1 most important for muscle building and for overall better performance)
@@Criticalbench The Overhead standing press is an excellent upper body exercise that is generally overlooked in the fitness industry. I prefer to use dumbbells, and lift the weight directly from the ground, so that I am forced to "clean" the weight.
Thanks for sharing I have learned so much here, 63 year old novice with a trap, barbell bar and 102kg of plates. I am working hard and making progresss. Once again thank you.
These exercises have helped me gain lots of strength they are must do in my workouts, sometimes i do a full body split with these five exercises,along with pullups,they have helped my body composition change dramatically
Such a great video by far, I m just starting working out at home and i love that you explain the alternatives for the people working at home. Keep up the great content!!
New to this channel and I like the down-to-earthness. No hyper guy being all screamy and psyched up; but a calm and sensible bloke telling you how to get some good exercise in at home. Makes sense, especially for us in Europe who are under lockdown. One tip for other people working out at home: I do bench presses on the floor and use a pair of sturdy stools (from a well known Swedish brand of flat-pack furniture...) Put them just 'above' my head and park my EZ-bar on them, then proceed as if I'm using a rack.
I just started kickboxing at the ufc gym to lose weight and wanted to do strength training. The gym just has a barbell set up and this video is perfect for me to get my weight training in. Thank you!
Man. That shirt you are wearing really hit me. Been trying to start working out to get into shape and live a better life and especially to help with my mental health and something about that shirt just struck me. Thanks for the video.
This is my first time to see this video of the man to build and improve the muscles. Who talk a lot and Who teach you very well. Is just like you’re always ready to war. Keep the good work my man. God bless ya.🙏🏻✅
I bought a whole gym for the house and i still feel like shit about myself. This video brought me up some and now i gotta keep that spark. Wish me luck
Bodybuilders benefit from compound exercises like these, when more muscles are used to lift the weight, it results into more growth. I always felt that once there was a foundation of the compound movements in your program and some strength was gained, then the isolated exercises, like curls, should be thrown in to the workouts. The big lifts, however, most of the time should be emphasized.
Excellent, been training at home since the start of the pandemic and only recently bought a barbell. Really appreciate that you included tips if you don’t have a rack.
I bought an adjustable squat and bench rack that's supposed to arrive tomorrow; that's why I'm watching this now, want to be ready. It wasn't expensive, it's not a full cage, but it comes in one piece that can adjust at width and height and a bench can slide snugly between it.
This is the routine i used to do. Only difference was i did straight leg dead lifts instead of regular. Routine was Squat, Bench, Bent over row, Overhead press, and straight leg dead lift in that order. Think i added calf raises eventually. You can make great gains for quite awhile with that full body 2 to 3x per week routine.
@@cianduff4468 I found it. Here's a copy and paste of it. A Simple beginner's Routine You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight. Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light. These are the seven exercises you will be starting with. Squats Bench Presses Bent-Over Rows Overhead Barbell Presses Stiff-Legged Deadlifts Barbell Curls Calf Raises You will be running this program on a five week cycle as follows: The first week do all 4 sets for 8 reps. The second week do all 4 sets for 9 reps. The third week do all 4 sets for 10 reps. The fourth week do all 4 sets for 11 reps. The fifth week do all 4 sets for 12 reps. If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets. Do some cardio and abs work on non weight training days.
Thank you man. I love compound movements. They take less time. Never again will I do isolated movements. There are a couple movements I would add though I would do front raises. You just simply raise the barbell up with straight hands. Another movement I would add would add would be hip thrusters. I think bridge movements like hip thrusts or glute bridges is useful.
Thanks so much for sharing these old school barbell exercises with us all, and how you explain them all so perfectly.. I'm a old school bodybuilder, been out of training for awhile now because of different health problems, but going to start training again and these will be the ones that I'll be using.. Thanks again
The width of one's feet depends on how tall you are, many think they know how to do a deadlift (many run into issues with the bar hitting the knees. The explanation on how to avoid the bar hitting the knees in the deadlift part of the video should help many to understand how to achieve the perfect dead lift.
Nice workout!! Just wanted to perfect it a little. I am a personal trainer with 33 years of experience: the deadlifts are a great exercise for hypertrophy but are unsafe for lower spine especially if you keep increasing the weight you can easily slip, crush, a spinal disc or worse, instead do front squats and back squats, and lunges with light weight. Lifting a barbell with weights off the floor behind your neck is a huge no no it will mess up your shoulders and impinge them!! Also you forgot to mention about pull ups and chins up which work your whole upper body 132 muscles in one motion. Best muscle building exercises are: chest press, pull ups, chins up, squats, shoulder presses, lunges. Also do not listen to all these meat heads who tell you to lift heavy weights, it will get you injured and will destroy your joints. If you can’t do 12 reps the weight is too heavy.
Brave you core, wear a belt if need be. I dl double weight for low reps. Read adjust form for every rep, check in mirror. Form is key when DL heavy weight.
@@dinono10 No point to lift heavy weights unless you are getting paid millions of $$ for it. You only get 1 spine why take a chance in getting injured?? I will repeat again if you cannot perform at least 12 reps on any exercise than the weight is too heavy
@@fitnesstransformationsyste3951 what’s a perfect set and reps for a rookie, I started working out 3 or 4 weeks with dumbbells now I wanna try barbells. I’m 5’6 and weight around 160. I’m 13 and skinny fat.
I started using a barbell only. Working out at home with limited weights and doing a full body 3 to 4 days a week changing the weights to dumbbells all the time increased my workout time to over 3 hours. So just using the barbell when going from squats on the rack to shoulders to incline to flat to close grip to rows to curls and on dead lift day working up to back to curls to flat bench to close grip to shoulder press sped up my workout allot.
Just got a squat rack, bench, barbell and plates and those are the exact exercises I'll be doing. Will mix it up a bit with front squats and cleans, and presses at different angles.
Full body workout moves like clean and press, squat and press or curl and press are also very good for building muscle and losing some fat at the same time. They are also great for home workouts, plus they save time. Also u can do all these moves with 2 heavy enough dumbells as well.
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Just got my home gym ready. Literally going to start this today. Going to go 4 sets of 10 reps. Two sets with just barbell. Thank you for the video sir.
Absolutely love this breakdown! These five barbell exercises you've highlighted are truly the essentials for building muscle mass effectively. It's refreshing to see a focus on quality over quantity. Your attention to proper form and technique is spot on-safety should always come first. Thanks for sharing this valuable insight with us. Looking forward to incorporating these exercises into my routine and maximizing my gains!
First time come to your channel and love the content you are just amazing bro..... keep it up just watched the complete video and sure liked it and congratulations bro you got a one new subscriber..... Keep it up bro good work the best video on yt for barbell exercises.....! Lot's of love from India 🇮🇳🇮🇳
So I am just starting out with weightlifting. How many reps and sets would you recommend for each exercise? I am a skinny fat 19-year-old male weighing 120 lb and height at around 5' 7''. Additionally, how many days would you recommend working out in a week? The video was very well explained and interesting btw.
I have a home gym but no squat rack. I do pushups instead of bench presses. I do 3 sets of normal pushups, 3 sets where my feet are elevated. Three sets of all the rest I do 2 of the following 3 exercises,.bent over rows, seated rows, or close grip underhand pulldowns. I do Goblet squats as I don't have a squat rack. I do hang, clean to press and finally stiff leg deadlift on a smith machine. Then for core I do leg lifts (actually knee lifts) while vertical in an apparatus where I support myself with my forearms. Then I do V's where I lie on the floor with my arms stretched above my head holding a 12lb medicine ball and ankle weights on my legs. The movement is to raise my legs and torso at the same time, touching my shins with the med ball. On alternate days I row on a concept 2 rower incorporating Tabata HIIT. I'm 74, feel strong. Any comments on how to improve this routine. Thank you.
started doing this today will hopefully do me good and I'll comment in a month to let you know how it's going I'm really feeling the muscles working and you explain it so easily I'm glad I found your video
I would suggest 10 reps for 3 sets; make sure to do a LIGHT warm up set first though. Also make sure to schedule in rest days to allow your muscles to recover, repair and GROW.
9/1/2023 - I recently got a home squat rack, bench, and 200 lbs of plates. I’m going to to these 5 exercises 4X a week for a year (along with a little cardio, russian twists, sit-ups, and flutter kicks). Will check in 3/1/2024 with an update.
this is really excellent and engaging video, I started recently body lifting, and found your video to be the best. I have a question, I feel one side of my body, more locked, less flexible, do i need to do something further to it? do these exercises help balance it?
@@Criticalbench no actually . But i am lefty , and found my left side to be more flexible or stronger, i can not explain what difference i feel exactly
While in college in the 70’s , I used to work out with 2 Italian strong guys . I never saw them do any other exercises other than these 5 . Any other exercises , like curls or triceps extensions , etc , they labeled , “ pretty boy exercises “ .
@@lorenzovonmattehorn4431 ......They both had huge arms with incredible definition! You would have thought they spent their total time in the gym doing bodybuilding arm exercises !
@@mikehodges7103 strange as compound exercises never bring the arms of naturals to their genetical potential. Escepially forearms never grow by deadlifts
Yes the back should remain as flat and straight from the top of your head to your butt from the bottom of the lift to the top. If you’re starting to round you’re back in anyway it might just be too much load on the bar. I would reduce the weight and work on flattening the spine as much as possible.
I didn't even watch it yet but: 1. Ohp 2. Bench Press 3. Squat 4. Deadlift/Rows 5. Bicep barbell edit: And I agree with every point. Definetly "must be" exercises to muscle build. At least in my case.
